WOD

Featured Posts

Tuesday 24th March 2020

We'll be at the gym between 6:15 - 8:30am to collect gear. Active members are invited to borrow gear. If this time does not suit, please message Jane and we can organise another time.

Saturday 21st March 2020

‘The Chief’ 5 x 3 min rounds with 1 min rest between rounds (restart AMRAP every new 3 min cycle) 3 Power Cleans 60/42.5kg 6 Push Ups 9 Air Squats

Friday 20th March 2020

AMRAP in 20 min: 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Snatch 24/16kg (4 per side)

Thursday 19th March 2020

Pull Ups Skills Session Alternating EMOM for 12 Min: 3 CTB Pull Ups + 3 Toes to bar 3 Squat Snatch 50/35kg

Wednesday 18th March 2020

4 x 500m Row OR 4 x 1000m Assault Bike OR 4 x 400m Ski Erg *Rest approx 2-3 min between rounds * after, work on handstand skills or v up challenge * Handstand shapes https://www.instagram.com/p/B9zA63BgdpS/?igshid=kxnks952wqyo * kick up to freestanding handstand https://www.instagram.com/p/B9SFnY-Aqst/?igshid=1rbdvycmzuq91 * Handstand walking * Or V Up Pass Thru challenge https://www.instagram.com/p/B9u-rE9ADmo/?igshid=pphla1wm4thw

Monday 16th March 2020

For Time: 30 Double Unders, 30 Push Ups 60 Double Unders, 30 Shoulder to Overhead 35/25kg 90 Double Unders, 30 V Ups 60 Double Unders, 30 Sumo Deadlift High Pulls 30 Double Unders, 30 Burpees

Monday 16th March 2020

For Time: 30 Double Unders, 30 Push Ups 60 Double Unders, 30 Shoulder to Overhead 35/25kg 90 Double Unders, 30 V Ups 60 Double Unders, 30 Sumo Deadlift High Pulls 35/25kg 30 Double Unders, 30 Burpees ShredWOD 2km Row (Time Trial)

Saturday 14th March 2020

AMReps, 1 minute on each station (Fight Gone Bad Style) Box Jumps 24/20” Toes to Bar Jumping Lunges Alternating DB Snatch 22.5/15kg Run (car park laps) Rest

Friday 13th March 2020

Bench Press 5-5-5-5-5 Bent Over Row 5-5-5-5-5 *Superset your bench with your Bent Over Row Sets, rest after the BOR

Wednesday 11th March 2020

4 rounds, each for time: Row 24/16 Cal 12 Handstand Push Ups 48 Double Unders ShredWOD 10 x 100m sprints

Tuesday 10th March 2020

3 Rounds for Time: 48 Sit Ups 24 KB Swings 24/16kg 12 Hang Power Snatch 35/25kg 6 Overhead Squat 35/25kg Group Finisher

Monday 9th March 2020

Back Squat 2-2-2-2 (approx 70-80%) Every 3 minutes x 3: 30 Wall Balls 20/14lb Every break 10 Toes to Bar ShredWOD 8 x 1 min on/1 min off Assault bike cals Min on should be a pace you can hold for the 8 rounds.Uncomfortable but achievable. Min off is easy peddle. WL Hang Squat Snatch + Squat Snatch BTN Push Press x 2 + OHS x 2

Saturday 7th March 2020

All Welcome - Members and friends - The workout can be adjusted for everyone Handstands for Hann

Thursday 5th March 2020

Ascending ladder in 14 min: 2-4-6-8 etc Front Squats 60/42.5kg Ring Dips Ab finisher 25-20-15-10-5 Abmat sit ups Max plank hold between rounds of sit ups QuickFit Ascending Ladder in 10 min: 2,4,6,8 etc Assault Bike Calories Push Ups Toes to Bar or Hanging Knee Raises

Wednesday 4th March 2020

Deadlift 5-3-3-1-1 Tabata Deadlift 100/70kg HSPU ShredWOD 3 x Row 20/15 cal 10 V Ups 10 Alt DB Snatch 22.5/15kg

Tuesday 3rd March 2020

For Time: 3 x: 15 Box Jumps 24/20” 12 Hang Power Cleans 60/42.5kg 3/2 Rope Climbs rest 2 min 1 x: 45 Box Jumps 24/20” 36 Hang Power Cleans 50/35kg 9/6 Rope Climb Cap is 20 min incl rest QuickFit Alternating EMOM 14 min 5 Pull Ups + 5 Burpees 10 Wall Balls

1
2
Recent Posts
Archive
Search By Tags
Follow Us

Find Us

20 Serpentine Rd

Hendra 4011

Email: info@crossfitsana.com

Tel: 0407 745 551

Contact Us

  • Facebook
  • Instagram

© 2017 by CrossFit Sana. Proudly created with Wix.com